They just need the right plan, with eating enough calories to fuel the right exercises, with the accountability and expertise from the right trainer. No more sifting through conflicting sources with differing opinions. Follow my plan, and I’ll show you the right way to sculpt lean sexy muscle, torch stubborn body fat, and feel better than ever.
Let me give you my general formula with unshakeable confidence:
When you eat enough to give your body the calories it requires, you have better and harder workouts – which will build more muscle. When you build more muscle, you increase your metabolic rate and burn more fat around the clock. Muscle is the key to metabolism. Muscle is the key to reversing your metabolic damage.
And you can build muscle without bulking up.
You are going to work hard. It will require discipline. You will need to rearrange your schedule and shift your priorities. You will be so sore somedays that it will feel impossible. But you will still show up and do it. And when you make the commitment and finish this program, you will fall in love with both the process and with your results.
The Metabolic Shred is the product of working 13 years in the fitness industry, servicing 1000s of satisfied clients, and investing decades as a high level athlete myself.
In that time, I have fine-tuned this exact method to maximize metabolism and banish body fat. And anyone can do this program and see results in just 4 weeks.
And the best part? I’ll give you literally EVERYHING you need to see those results:
This all-skill-level exercise plan for both gym and home; the comprehensive nutrition plan; and the private group for maximum accountability.
Every workout will be scaled from beginner to expert.
Beginners will be able to start with basics, move somewhat more slowly, and to lighten up on weights to solidify technique and avoid injury while still burning calories and building muscle.
And for the more advanced crowd, fasten your damn seatbelt because I’m going to crack the whip with these workouts – they’ll have you lifting heavier, deeper, and harder than ever before!
And, every workout will have a full gym version and an at home version. For at home, I recommend a basic dumbbell set, resistance bands, and a bench or stability ball at minimum.
Each day will have a full gym version, which will utilize a combination of barbells, dumbbells, cables, and other gym equipment. You may do the prescribed cardio indoors, outdoors, on the treadmill, on a stationary or outdoor bike, on the rowing machine, in the swimming pool, or whatever cardio works best for you.
Each day will also have at home version of the same workout. To do the workouts at home, you will need at least a basic dumbbell rack (heavier is better), a bench or stability ball, and resistance bands of some sort.
You may do the prescribed cardio indoors, outdoors, on the treadmill, on a stationary or outdoor bike, on the rowing machine, in the swimming pool, or whatever cardio works best for you.
Each workout will be delivered through my top-notch training app, complete with a myriad of training tools to help you through the process. Not only are there 300+ of my own personal technique demonstration videos there, but also 10+ hours of other exclusive content on nutrition, lifting technique, mindset coaching, and more. And even better? All of your lifting records, inches, and progress pictures can be stored there as well. SCORE! The process is seamless to get training with Tia.
The lifting is your metabolic engine – you will prioritize good, heavy lifting with excellent technique 5x/wk on this program. Don’t worry, each exercise will have a video demonstration from Tia right there in your training app!
Cardio will both condition your muscles to look more defined, and will add to your daily caloric deficit to drive the shred process. As an Ironman triathlete, Tia knows how to program superior, effective, fat-melting cardio to maximize your progress.
Either follow the recommended calories/macro’s with your own recipes, OR follow the plan to a “T” with pre-set calories, macros, and recipes all planned for you. All you have to do is show up and execute. De-mystify the beast of nutrition and let me do all the thinking for you on this critical piece to the program!
Ready to kick “metabolic damage” in the a** and really push yourself for the next 4 weeks?
Ready to make a change and commit to a better, stronger, fitter you?
Ready to look, feel, and move better than ever?
Brace yourself! See you in the program…
Nope! Every single workout will have both a full gym version, and a similar analog at-home version.
You’ll need at least a dumbbell set (heavier is better!), a bench or stability ball, and a set of resistance bands. Ideally you’d have a doorway pull-up bar, too.
The lifts will be in a traditional “bodybuilding” type of format. This means you’ll see one muscle group per day (like, chest/back/legs/etc.), with moderate to high rep ranges (5-12), lifting as heavily as possible with as good of technique as possible.While there may be elements of AMRAP, EMOM, supersets or giant sets, etc. — the predominant structure will be somewhat straightforward with good, heavy ass lifting.
You’ll get 5x cardio workouts per week on top of the lifting workouts. The cardio will progress in both *duration and intensity* over the four weeks. The cardio will be predominantly lower to moderate intensity to keep heart rates in the fat burning zone.
Strength workouts will be 45-60min. Cardio workouts will be 30-60min to start, and will increase in duration and intensity over the 4 weeks.
You can run, walk on an incline, hike, bike/peloton/spin, row, swim, or really do any cardio that gets your HR in the fat burning zone. For most people this is about 125+ BPM.
EVERYTHING! You’ll get calories already calculated for you, with macros already split for you, and then even recipes and grocery lists to correspond to those macro’s. You’ll also get a supplement list, as well. LITERALLY MINIMAL THINKING REQUIRED.
Keep in mind that this is a quick, aggressive cut program. So, while a longer term and/or slower program would set the caloric deficit more modestly, we will need to be aggressive in the next 4 weeks to drive results.It is true that holding too aggressive of a calorie deficit for too long can actually cause the exact metabolic damage that we’re trying to reverse here. So, we’ll be setting a moderately aggressive deficit but just for 4 weeks to avoid causing any kind of further metabolic adaptation.I always try to make my shred programs about a 6-7/10 on a scale of 1-10 in terms of intensity. I don’t want you to be starving to the point where you can’t function. But if you’re not hungry, we’re likely not in a big enough calorie deficit to drive the weight loss. I’ll include in the program my tricks to curb appetite and will also include lots of “free foods” which are essentially zero calorie snacks that you can eat in any quantity to feel more full.
The program starts Monday 10/24, and you’ll have everything you need by Sunday 10/23 at the latest.Once you complete payment, you’ll get several emails within 24hr, including:-Access/instructions/credentials to the training app-A link to join the private Facebook group-A file download for all the program documents
Before the program starts on Monday 10/24, participants must upload into the training app:1) before pictures in a swimsuit/bikini of front, side, and back;2) picture of scale starting weight.At the end of the 4 week competition, the winners will be selected on a subjective combination of:1) visual transformation from pictures,2) consistency with the program,3) pounds lost,4) strength gains and other fitness achievements,5) activity and presence within the Facebook group,6) overall attitude and teachability.The visual transformation weighs heavily on the consideration, but it’s not the only factor involved!